Name: Playbook - Matt Fox - W4/D3
Uploaded: 2022-11-22T04:13:11.654Z
Duration: 45 min
Description: W4/D3

Awesome 
Lots of the pull ups are beyond my current 
Great workout 💪🔥👍capabilities - Archers!

Dave

Even with the bands the archer pull-ups felt a bit awkward but otherwise great workout!

Tyler

I’m hoping to get the archers one day but not yet

The archer pull ups I was no where near being able to do. Did slow wides instead.
Challenging work out though.

Drew

Back and arms 
Reps and sets. Finish the exercise and all it’s reps and sets before moving into the next exercise. Use a resistance band to help with pull ups if needed

- Position a bar in a rack to about waist height
- With your heels on the ground with your arms fully extended grabbing the bar underhand grip
- Your body should be straight hanging underneath the bar 
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Australian chin-up

- Hold the bar with your palms facing away from you
- Pull yourself up and over to one side
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended
- Repeat pulling yourself to the opposite side

Side to side pull-up

- Grab the bar with your palms facing you
- Pull your torso up in a circular motion until your head is above the bar 
- Keeping your elbows close to your body
- Continue the circle at the top and lower with a controlled motion

Circle chin-up

- Place your hands just outside shoulder width 
- Bend at the elbows lowering your body 
- Extend your elbows to press yourself back up

Single bar dips

- Hold the bar with your palms facing away from you
- Pull yourself up and over to one side
- Extending your opposite arm along the bar at the top
- Lower slowly until you arms are fully extended
- Repeat on the opposite side

Archer pull up

- Grab the bar with your palms facing you
- Pull your torso up until your head is above the bar 
- Hold at the top and extend your self backward 
- Pull yourself forward bringing your face toward the bar
- Repeating out and in

Chin-up head banger

W4/D3

It’s a good baseline to know where I am at with my fitness. Lots of work to do!

Daniel

I can’t change kilos into reps, or seconds etc the rest is great!

Adolfo

Adam

W1/D1 - baseline Test

W1/D1

That was awesome 
Arms are shaking - yeah!!!🔥💪

So many pull ups/ holds. An initiation back into working against my bodyweight 😂💪

Brad

W1/D2

Didn’t feel bad at first but was dripping in sweat by the end!

Zach

W1/D3

W1/D4 REST DAY

Finally working out for function/ability.  Nice one

Chase

Moritz

W1/D5

Rowdy

Highlighted a few of my weaknesses. Looking forward to seeing how I improve as I work through the program

Shane

W1/D6

Single bar dips was too hard for my level

W2/D1

Awesome 
Pull-ups are kicking my butt. Coming back Stronger 💪🔥

Sucks having to use a band with some of these due to a niggle in the shoulder but this workout definitely kicks you in the ass.

Couldn’t do the wall walkouts very well so did planks instead. The hold were killer!

W4/D3

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